From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 8–10 reps per variation
- Level
- Intermediate
- Equipment
- Pole
- Muscles
- Glutes, Quadriceps, Back extensors, Shoulders
- Video tutorial
- in the member area
Starting Position
Footbar down, platform extender out, the Pole in the long straps, standing in the well of the springs. Position the straps so they run either between the shoulder blocks or outside them. Wide grip, arms long.
Step-by-Step Flow
- Squat.
- Combine squat and row.
- Hold the squat and perform only the row.
- Hold the squat and row and pulse (up and down).
Cues for Teaching
- The weight stays in the heels, even during the row.
- The back stays long — the squat comes from the hip, not the lower back.
- During the row the elbows draw back, not out to the sides.
Featured in These Classes
This exercise is part of a ready-made reformer class plan with class outline, springs and cues:
With video in the plan “Full-Body Flow with the Pole”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →